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ConsiderPhlebas - Training Log


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You should have the 90x5 soon if you stay consistent like you are. I bet you could do some archers on the rings right now if you wanted. Good luck man, I'm looking forward to seeing more.

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3/8/17 - 8.5 hr sleep TGU @16kg - 3x2 (each side) 100 KB Swings @36kg in 8 minutes Muscle Ups - 8, 5, 4, 3 (1.5 rest) 15 min stretching 10 min jog cool down Workout was s

@Shatterer Thanks for the encouragement! I really appreciate it. I am definitely nowhere near the one arm progressions. I think I'll need to pull 50% bodyweight (~90 lbs) for 5. Still slowly working u

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ConsiderPhlebas

9/7/17 - 8 hr sleep

630AM

- 800 meter warm up

- 6x100 meter sprints 100% effort (1-2 min rest)

- 800 meter cool down

7PM

- 2 hrs submission grappling

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9/8/17 - 8 hr sleep

730AM

200 banded hip thrusts

100 banded squats

100 pushups

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9/9/17 - 8 hr sleep

430PM

Ring Chins - BWx5, 40x6, 6, 8

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9/11/17 - 7 hr sleep

6AM

1 hr of BJJ

Ring Chins - BWx5, 26x5, 53x4x4

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9/12/17 - 7 hr sleep

9AM

- 100 pushups

630PM

- 2.5 hrs BJJ

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9/13/17 - 7.5 hr sleep

830AM

Neutral Grip Pull Ups - BWx2x6, 53x5,5,7

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9/14/17 - 7 hr sleep

8AM - Did a quick little workout this morning to get blood flowing, wrist is feeling a lot better. I got thrown off of a horse 9/3 and luckily didn't hurt myself too badly. Wrist has been tweaked so I've been babying it from pressing or torquing motions on my wrist tendons. Also huge bruise on my hip but that was all superficial.

100 banded wide stance hip thrusts - 5x20

100 push ups - 10x10

100 banded squats - 5x20

630PM

- 2.5 hrs of BJJ

9/15/17 - 7 hr sleep

10AM

Neutral Grip Pull Ups - BWx2x6, 53x7,6,5

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9/16/17 - 8 hr sleep

- hiking/sprinting from ground launching parachutes all day

9/17/17 - 8 hr sleep

- hiking/sprinting from ground launching parachutes half of the day

9/17/17 - 7 hr sleep

6AM - 100 pushups (5x20)

7PM - 2 hrs BJJ

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9/19/17 - 8 hr sleep

830AM - 120 pull ups

- wrist is (bad word filter)ed up from grappling unfortunately so no BJJ or upper body training for a week..ugh

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9/24/17 - 8 hr sleep

10AM

- wrist still recovering...really bummed about it

10 minutes nonstop reverse lunges - 126 reps each side

Banded Hip Thrusts - 5x20, pause at top

10 min stretching

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9/26/17 - 8 hr sleep

930AM 

Neutral grip pull ups (50) - 10, 10, 10, 8, 7, 5

1245PM 

Neutral grip pull ups (50) - 10, 10, 10, 10, 10

630PM

- 1 hr of BJJ drilling

9/27/17 - 8 hr sleep

630AM

- 2 hrs of BJJ

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9/28/17 - 8 hr sleep

8AM

Neutral grip pull ups (50) - 10, 10, 10, 5, 5, 5, 5

9/30/17 - 7 hr sleep

Ring Chins - BWx5, 40x5x5, 20x8,5, BWx6

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10/2/17 - 8 hr sleep

6AM - 2 hrs BJJ

10/3/17 - 6.5 hr sleep

6AM - 1.5 hrs BJJ

10/4/17 - 7 hr sleep

645AM 

- 1.5 mile run

Pull Ups (normal grip, wide) (50) - 10, 10, 10, 5, 5, 5, 5 (60-90 sec rest)

10/6/17 - 7 hr sleep

730AM

Ring Push Ups (100) - sets of 10-15

10/7/17 - 7.5 hr sleep

12PM

Neutral grip pull ups (100) - sets of 7-10 reps

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10/8/17 - 8 hr sleep

4PM - 10 min nonstop lunging and squatting, 20 min stretching

10/9/17 - 7.5 hr sleep

6AM - 1.5 hrs BJJ

10/10/17 - 7.5 hr sleep

7AM 

Banded Hip Thrusts (250 reps) - 5 sets of (25, 15, 10) (rest 10-15 seconds between mini sets)

Single Leg Hip Thrusts - 3x10 each leg

630PM

Neutral grip chins - BWx2x5, 53x5x3

10/11/17 - 5.5 hr sleep

6AM - 1.5 hr BJJ

10/13/17 - 6.5 hr sleep

615AM - 1.25 hr BJJ

5PM 

Neutral grip chins - BWx3x6, 53x5x4

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10/14/17 and 10/15/17 - I was sick as a dog.

10/16/17 - 8.5 hr sleep

630AM

Neutral grip chins - BWx3x6, 53x5x5

Ring Push Ups (100) - 10x10

630PM - 2 hrs of BJJ

10/18/17 - 6.5 hr sleep

6AM - 1.5 hrs of BJJ

6PM 

Ring Push Ups (100) - 10x10

10/19/17 - 6 hr sleep

5PM

Neutral grip chins - BWx3x6, 53x4x6

630PM - 2 hrs of BJJ

10/20/17 - 7.5 hr sleep

6AM - 1.5 hr of sleep

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ConsiderPhlebas

10/24/17 - 8 hr sleep

630AM - 2.5 hr of BJJ

- Unfortunately, found that my foot has ringworm. I will be taking time off of BJJ.

- Wrist sprain is still not healed. Taking 2-3 weeks off of upper body to heal completely. It hurts my forearm joint and I can't do push ups without pain on the floor. Rings seem okay but something is not right. :( I don't want this to become chronic so it's time to suck it up and heal properly. I feel like I am getting older haha.

10/27/17 - 5.5 hr sleep

6AM

- 100 banded squats (4x25)

- 100 KB swings w 24kg (5x20)

- 100 hip thrusts (4x25)

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10/31/17 - 8 hr sleep

7am 

- 120 KB Swings  w 24 kg (6x20)

11/1/17 - 5.5 hr sleep

8AM

- 150 KB Swings  w 24 kg (6x25)

11/3/17 - 5.5 hr sleep

8AM

- 50 KB Swings  w 24 kg 

- Been really bummed about my wrist. Doing some band work, massage, light stretching. I really want to get back to 100 so I can go hard on BJJ and weighted chins and grip training. :(

11/6/17 - 8.5 sleep

8AM - 150 KB Swings @24kg KB (20, 20, 30, 30, 50)

- I had the flu last night. Taking it easy, wrist tendons slowly healing. Argh, trying to keep positive.

11/7/17 - 7.5 sleep

1130AM - 75 pull ups (in sets of 5-12, done grease the groove style)

* I am being extremely cautious with my wrist, ALL pull ups have a 2-3 second negative avoid strain pulling on my wrist joint. I've scheduled an appointment with an orthopedist, will need an X-ray or MRI. I think my lunate carpal is fractured or something about my wrist ligaments. Pushups hurt my left wrist very badly, it has been over 2 months. Bad health insurance, but my longevity is much more important. 

11/11/17 - 8 hr sleep

1PM - 50 ring chins (sets of 5-10)

 

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ConsiderPhlebas

11/12/17 - 8 hr sleep

6PM - 300 KB swings in sets of 30 with 24kg kettlebell

11/13/17 - 5 hr sleep

6AM

50 Pull Ups (neutral grip) - 10, 10, 10, 10, 5, 5

11/15/17 - 7 hr sleep

8AM

8 rounds of (pull ups to failure, 15 seconds of rest, another set to failure)

- 2 min rest between rounds

- perfect form, slower on the way down

18    +      3     = 21
7     +     2     = 9
6    +    2     = 8
6    +     3     = 9
5    +    2     = 7
5    +    2    = 7
6    +     2     = 8
5    +    2    = 7

==> 76 total

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ConsiderPhlebas

Spent the last week walking around NYC a lot. 4-8 miles a day. Just got a MRI arthrogram for my wrist. Hopefully no torn ligament.

 

11/23/17 - 10 hr sleep

6PM

8 rounds of (ring chins to failure, 15 seconds of rest, another set to failure)

- 2 min rest between rounds

- perfect form, slower on the way down

16 + 2 = 18

5 + 2 = 7

5 + 2 = 7

4 + 2 = 6

4 + 2 = 6

4 + 1 = 5

4 + 2 = 6

4 + 2 = 6

=> 61 total

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11/26/17 - 8.5 hr sleep

15 sets of max pull ups (2 min rest between sets) - pull up negatives are lowered under control, neutral-grip

17, 8, 7, 5, 6, 5, 5, 5, 5, 6, 6, 6, 6, 6, 6

=> 99 reps total

- I feel significantly weaker and less endurance due to all the time off from my wrist injury. I still cannot do a pushup or grip too hard with my left hand. Results of the MRI arthrogram will come next week. Hopefully it's not a big tear.

11/28/17 - 8 hr sleep

4x25 banded bodyweight squats (as I made breakfast). Work is killing me.

11/29/17 - 5.5 hr sleep

7AM 

100 pull ups neutral grip - 10, 10, 10, 10, 10, 7, 7, 10, 8, 4, 4 (Done over span of 40 minutes)

11/30/17 - 7 hr sleep

1030AM

4x25 banded bodyweight squats

3x10 standing single leg banded kickbacks

12/2/17 - 9.5 hr sleep

430PM

100 pull ups neutral grip - 10, 10, 10, 10, 5, 5, 5, 5, 5, 7, 7, 7, 7, 7

12/5 - 12/7  - 8 hr sleep each night

10k steps + 1 mile swimming everyday

12/11/17 - 8.5 hr sleep

730AM

Pull Ups (neutral grip) 60 reps - 10, 10, 10, 8, 6, 6, 10

12/12/17 - 8 hr sleep

730AM

Pull Ups (neutral grip) 55 reps - 10, 10, 10, 10, 10, 5

12/13/17 - 5.5 hr sleep

830AM

Ring Push Ups (8 sets - perfect, slow + controlled) 70 reps  -  20, 12, 10, 7, 6, 5, 5, 5

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ConsiderPhlebas

12/17/17 - 8.5 hr sleep

915AM 

Pull Ups (neutral grip) 80 reps - 8x10

2PM

Ring Rows - 8 sets to failure

12/18/17 - 8 hr sleep

730AM

100 KB Swings @ 24kg - 4x25

100 banded bodyweight squats - 4x25

2PM

Pull Ups (neutral grip) 40 reps - 4x10

12/20/17 - 7.5 hr sleep

730AM

DB Press (35 lb dumbbells, 90 sec rest) - 10, 10, 10, 8, 6 

Some light stretching, rushing to work. First time I've done presses with my wrist. My torn wrist tendon will probably prevent me from ever using heavy dumbbells again. Pretty shitty...

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ConsiderPhlebas

12/23/17

- 5 mile hike

12/25/17 - 8 hr sleep

2PM

100 banded squats

100 hip thrusts

100 push ups

12/26/17 - 8 hr sleep

4 sets x (20 banded squats + 20 lunges each leg) - rest 1 min between sets

Stretch for 15 minutes after

1/1/18 - 6 hr sleep

8 mile hike

1/4/18 - 8 hr sleep

My neck muscles have finally unclenched after a week...

730AM

100 push ups - 10x10

1/5/18 - 8 hr sleep

5PM

50 neutral grip pull ups - 5 every minute for 10 minutes

100 push ups - 10x10

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ConsiderPhlebas

1/8/18 - 6 hr sleep

6AM

- 1.75 hrs of submission grappling

1/9/18 - 7 hr sleep

6AM

- 1.5 hr of submission grappling

1/10/18 - 7.5 hr sleep

6AM

- 1.5 hr of submission grappling

1/11/18 - 10 hr sleep

100 pull ups throughout the day (sets of 5-10 reps)

1/12/18 - 8 hr sleep

300 push ups throughout the day (sets of 10-20 reps)

1/13/18 - 8 hr sleep

100 pushups (10x10)

100 KB swings w 24kg (4x25)

100 banded hip thrusts

1/14/18 - 8 hr sleep

100 push ups (10x10)

100 banded squats  (4x25)

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ConsiderPhlebas

1/15/18 - 8 hr sleep

10AM - 100 push ups (25, 25, 15, 15, 10, 10)

2PM - 1 hr of submission grappling

1/16/18 - 8 hr sleep

730AM - 100 push ups (20, 20, 15, 15, 10, 10, 10)

730PM

- 1.5 hr of submission grappling

- 10, 10, 7 ring pull ups

1/17/18 - 8 hr sleep

7AM - 100 pushups (5x20)

1/19/18 - 8 hr sleep

1PM

Ring Chins (3 min rest) - BWx5, 20x5, 40x5, 20x8, BWx9

Ring Face Pulls/Rows - 3x10

1/20/18 - 8 hr sleep

100 push ups

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